Run

• 1h 09m 24s
• 8.95 miles
• 07m 45s /Mi

Effort: Easy
Weather: 34/25 Wind: 7/12
This run was pretty easy. Much easier than it felt like it was going to be as I was leaving work. I did not feel like running tonight. Once I was moving I felt pretty amazing.
The only problem I had tonight was that my watch stopped recording GPS points so According to Garmin I only ran 4 miles in the recorded time. I am growing more and more irritated with my watch with every run. Anything outside right now is too much for the watch, it seems. The data that is being recorded must to be too much for the watch to do. C'mon Christmas!!!

• Health data: Hours slept: 6

Bike

• 52m 38s
• 17.14 miles
• 19.54 Mi/hr

Effort: Mod/Hard
Hard elements to this ride but it seems like I am adapting to the workload. I think much of the work has been mental in the beginning and now I can adapt to the physical a little better.
I added 2 reps to the main set for the additional workload and eventual benefits. I was struggling pretty hard for the last 2 reps too. I may have been able to get 1-2 more reps but no more at that intensity. My legs were starting to feel really worn out.
WU:
10' @ 68-73% + 5' alternating 20" @ 106> %
40" @ 68-73% + 5' @ 80%
MS:
12x30" (30" Rest@ 75-80% FT) @ 100-106% + 10' @ 77-83%
CD:
10' @ 65%

• Health data: Hours slept: 7

Bike

• 1h 04m 28s
• 20.80 miles
• 19.36 Mi/hr

Effort: Mod/Hard
This ride had both moderate and hard components but it felt great. Maybe it's because it was a morning ride and I am not used to these (running seems to be the morning norm).
I was able to add another sprint set to this ride because I don't have to play at church this morning. (John is sick and unable to play.) I wish I had known about 20 minutes earlier because I would have added 2-3 more reps into the main set. That would have made this ride pretty brutal but it would have been worth it, a million times over.
WU:10' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%
MS:
5x1' (1' Rest@ 68-73% FT) as 1-4 set @ 106> % and last one got as bit harder if you can + 15' @ 83-87%

Extra Set: 5' alternating 30" @ 95-100%
30" @ 68-73%

CD: 12' @ 65%

Run

• 57m 01s
• 7.00 miles
• 08m 09s /Mi

Effort: Easy/Mod
I am really ready for the rain to stop. The treadmill is getting ridiculous. I think I have spent more time on the treadmill this year than I spent all last winter.
The run was easy from HR perspective but mentally it was hard. I also had to full a stomach to have run when I did. I would liked to have waited but the timing was better to run now rather than wait.
I am glad I got this one over with and I guess I am thankful for treadmills because I would not have run otherwise.

• Health data: Hours slept: 7.5

Run

• 1h 17m 13s
• 10.01 miles
• 07m 42s /Mi

Effort:Easy
Weather: 37/34 Wind: 4/9
I am going to be pressing a little hard today. I missed my long run yesterday so I could work some OT for some extra Christmas money and that led to the missed run and swim as well as having to do a mod distance run and long bike today too.
The run went very well. I enjoyed most of it. It did rain for about 1.5 miles about 3 miles in. The rain was hard enough that I considered cutting the run short outside and finishing it on the treadmill if it continued to rain that hard. The rain itself wasn't bad, it was the temperature that made it cold.
The pace was very easy. I felt very comfortable and felt as if I could run a hundred miles. I began to wonder how I might do in the HM I will do next year.

Bike

• 2h 20m 13s
• 43.93 miles
• -----

Effort: Easy/Mod
This ride was a little harder than I was expecting, mostly on my butt. I am still struggling to actually ride as the plan is calling. I am reasonably sure I'm riding harder than I am supposed to because I don't think the HR percentages are hard enough for most of the rides, so I try to dial it up some.
I also had to get off the bike for about 2-3 minutes to get some food again. This happened last weekend too and I need to try to plan a little better but the past 2 weeks have been a little in disarray because of the extra work I have had on Friday's
WU:10' @ 75%
MS:
Long ride as 30' @ 70%, 30' @77%, 30' @ 80%, 30' @ 85%
CD:10' @ 65%

• Health data: Hours slept: 8.5

Run

• 40m
• 5.00 miles
• 08m /Mi

Effort: Easy
Laiken had a swim meet tonight so I couldn't get the 7 miles I had planned in. I will try to get to 25 miles running this week through some sort of alternative schedule. Running tomorrow and Saturday will be the plan.
As much as I hate the treadmill I am glad I have had it this week. My schedule has been pretty weird and the weather has been equally bad. I hope the trend ends soon. Although I am planning to work tomorrow and next Friday so My training schedule will be screwed up for another week yet.

• Health data: Hours slept: 7